CFT – CrossFit
8 Groiner W/Twist/Side
Every 1:30 For 12:00 Minutes: (4 Sets): (4×52(12+40))
A. 2 Wall Walks+10 Wall Facing Handstand March
B. 30-40s L-Hang
Wall Walk→Pike Position Walk Out→Static Inchworm
L-Hang→Hang Tuck→Hollow Hold
Alternate back and forth every 1:30 between A, and B for a total of 4 sets each.
30 Calorie Bike
20 Thrusters 105/75
Calorie Bike→Reduce Calorie
Hold a steady pace on the bike. This isnt something that you want to sprint since it is at the start of the workout, and you have plenty of work to complete afterwards. If running is your forte, push to make up time there, and break up the Thrusters, or vice versa. Choose a weight for the Thrusters that allows you to complete them in no more than 2 sets. Have a goal in mind with how you want to approach today’s work.